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PERSONAL FITNESS 20L & 30L Locally Developed Courses

Clavet Composite School

2014 Renewal (Kathy Maki)

Developed 2009

(Kathy Maki, Brian Matisz, Brendan O’Reilly)

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Personal Fitness 20L and 30L TABLE OF CONTENTS

__________________________________________________________

Introduction

Broad Areas of Learning

Cross-Curricular Competencies

Career Education

Understanding through Inquiry

Outcomes and Indicators

Detailed Course Outlines

Modules of Study

Assessment and Evaluation

Resources

Course Outline

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Personal Fitness 20L and 30L Introduction

Provide Physical Education course in addition to PE 20 and PE 30 credit courses for students who

wish to pursue a keen interest and passion for physical activity

Provide a physical education course that does not focus on sports for students who wish to be

physically active but are not interested in a sports-related curriculum

Provide opportunities for personal fitness knowledge and individualized workout programs

stressing safe, current, goal specific training methods

Personal Fitness 20L and 30L Broad Areas of Learning

The SK Ministry of Education’s goals are based on three Broad Areas of Learning. Personal Fitness 20L

and 30L is guided by these goals to help students achieve understandings, skills and attitudes

related to:

Building Lifelong Learners

Students engaged in the Personal Fitness 20L and 30L courses are progressively attaining knowledge and

skills that personally impacts their current daily lives as well as their future decisions and actions

regarding their own physical fitness. By meeting the course outcomes, students will develop a lifetime

commitment to incorporating fitness as a part of a healthy lifestyle. The course aims to facilitate

students’ interest, knowledge and ability to create and perform fitness routines that are responsive to

their ever changing life circumstances and needs into adulthood.

Building a Sense of Self and Community

The course is based on each student setting their own physical fitness goals based on their individual

interests and needs. Determining their individual goals requires personal reflection and developing a

deeper understanding of their own wellness needs. Society is increasingly aware of the importance of

the overall physical wellness of its members. The knowledge, skills and abilities attained in this course

will give students the ability to maintain a high level of physical fitness. This in turn strengthens their

role in their communities to be role models and influence community decisions about facilities, policies,

initiatives, etc that will encourage and assist others to take control of their own fitness.

Building Engaged Citizens

Students who have the knowledge and skills to take positive control of their own physical

fitness can impact the overall of health and wellbeing of society. Their passion and awareness

of what is needed in a society for members to achieve their personal fitness goals will lead

them to be active in creating a positive environment for a more physically fit society.

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Personal Fitness 20L and 30L Cross-Curricular Competencies

The Cross-curricular competencies are four interrelated areas containing understanding, values, skills

and processes which are considered important for all areas of study.

Developing Thinking

Learners construct knowledge through application of prior experiences in their lives to the new

situations they encounter. This is how people make sense of the world around them. Personal Fitness

20L and 30L utilizes students’ current knowledge and past experiences to help them establish what

additional learnings and skills are required for them to plan, execute, adjust and maintain their fitness

goals.

Developing Identity and Interdependence

This is the ability to act autonomously in an interdependent world. Personal Fitness 20L and 30L builds

positive self-concept, increases understanding of the importance of one’s physical fitness and creates

motivation to be responsible for one’s own physical fitness. These skills and abilities help achieve

understanding, valuing and caring for oneself; all central to developing identity and high functioning

ability within society.

Developing Literacies

Literacies provide multiple ways to interpret the world and express a personal understanding of the

world. Personal Fitness 20L and 30L requires students to use different literacies including health and

fitness literacy, technological literacy and consumerism literacy to effectively apply understanding about

personal fitness to their own overall life situation.

Developing Social Responsibility

This competency encompasses how people contribute positively to their physical, social and cultural

environments. In order to interact and communicate effectively with others in the realm of fitness and

overall wellness, Personal Fitness 20L and 30L supports students in addressing mutual concerns for

identifying and taking action in matters of individual, family and community fitness and wellness

concerns.

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Personal Fitness 20L and 30L Constructing Understanding through Inquiry

Inquiry is based on the idea that teachers don’t just give answers but rather create an environment that

engages and challenges students to be curious and wonder and search for the answers to their

questions. Inquiry learning focuses on the development of compelling questions and challenging

opportunities that help motivate and guide inquiries into concepts related to curriculum outcomes.

Opportunities should be created for students to explain, apply and transfer understandings to new

situations. Students who are engaged in inquiry:

construct knowledge and deep understanding rather than passively receiving it

are directly involved and engaged in the discovery of new knowledge

encounter alternative perspectives and differing ideas that transform prior knowledge and

experience into deep understandings

transfer new knowledge and skills to new circumstances

take ownership and responsibility for their ongoing learning of curriculum content and skills

In Personal Fitness 20L and 30L students will be encouraged to set their own fitness goals based on

assessments of their own motivations, lifestyles and other relevant personal factors. Due to the

extremely personal circumstance for each student, there will be no ‘one size fits all’ plan to reach their

goals. With teacher oversight and collaboration, students will search out information and resources to

guide themselves along the path to achieving their own fitness goals.

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Personal Fitness 20L and 30L Outcomes and Indicators

The SK Ministry of Education introduced the document Renewed Outcomes: Understanding Curricula,

2010, which guides all SK curricula outcomes.

Effective outcomes are:

critical for attaining deep understanding

representative of behaving like a subject expert within the subject discipline

created using different types and level of knowledge including factual, conceptual, procedural

and metacognitive, to address competency as well as basic content coverage

expansive enough to encourage and require various ways of knowing and world views

Indicators are examples of ways that students might be asked to demonstrate achievement of an

outcome. Indicators are examples of evidence that teachers would accept to determine the extent to

which students have achieved the desired learning result. Indicators will:

provide the depth and breadth of the outcome

tell the story or create the picture of the outcome

define the level and type of knowledge intended by the outcome

not be merely a checklist of instructional activities or assessment items

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Personal Fitness 20L Outcomes and Indicators Chart

6. To acquire knowledge of basic musculature

Students will know anatomical muscle names and locations

Students will understand opposing muscle relationships

see Module 6

7. To acquire a fundamental knowledge about nutrition and general health and nutrition as it relates to athletic performance

Students will list the six main nutrients and understand what each is used for in the body

Students will classify food into nutrient groups

Students will understand how caloric intake and calorie expenditure affects body weight

Students will understand what metabolism is and how it is affected by physical exercise

Students will understand the importance of fluids and how to maintain hydration

Students will gain awareness and knowledge about dieting

Students will assess and make revisions to their current eating routines in terms of content, preparation, timing

Students will be aware of nutritional myths

see Module 7

8. To know risk factors associated with inactivity

Students will be able to list and have basic understanding of obesity, high blood pressure, lower back problems, heart attack and stroke as they relate to an inactive lifestyle

see Module 8

9. To become an informed consumer of the physical fitness industry

Students will develop an awareness of media influences

Students will make informed decisions about equipment, programs

see Module 9

10. To learn common fitness pitfalls and how to avoid them

Students will recognize they need realistic fitness goals and that reaching goals takes time

Students will understand they need variety in their workouts

Students will understand that radical fitness programs are ineffective

Students will understand that spot reducing is not possible

Students will understand that fixating on weight not helpful

see Module 10

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Outcomes Indicators Content & Skills

1. To know what to consider before starting an exercise program and setting personal fitness goals

Students will determine current health status

Students will determine their basic goals

Students will explore their personal preferences & barriers in regards to workouts

Students will determine their financial and time commitment

see Module 1

2. To learn how to overcome excuses

Students will discuss and become familiar with common obstacles that prevent them from beginning and/or continuing a personal fitness program (eg. “I don’t have time” “I’m too tired” “I can’t afford it”)

see Module 2

3. To identify and understand components of fitness

Students will list and explain the components of fitness: cardiovascular fitness, muscular strength, muscular endurance, flexibility and body fat percentage

see Module 3

4. To understand components of a workout

Students will plan and perform warm up and cool down

Students will recognize the importance of flexibility and a variety of methods and exercises to improve flexibility

Students will plan and perform muscular strength and muscular endurance exercises

Students will plan and perform core strength training methods and specific equipment to incorporate into core workout

Students will plan and perform cardiovascular training including calculating target heart rates

see Module 4

5. Understand safe training methods

Students will understand safe lifting technique

Students will understand equipment usage

Students will determine appropriate weight and number of repetitions

Students will experience types of workout routines

Students will have proper workout clothing and footwear

Students will know what precautions to take for outdoor training

see Module 5

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Personal Fitness 20L Summary Course Outline overlay with physical workouts & field trips

1. Considerations before starting an exercise program & setting personal fitness goals

Current health status

Goals

Personal preferences

Barriers

Financial commitment

Time commitment

2. Overcoming excuses

What’s holding you back from starting or continuing your personal fitness program

3. Components of fitness

Cardiovascular

Body fat %

Muscular strength

Muscular endurance

Flexibility

4. Components of a workout

Types of workout routines (circuit types, group classes, split)

Warmup and cooldown

Flexibility training

Muscular strength and muscular endurance training

Core strength

Cardiovascular training (heart rate)

5. Safe training methods

Safe lifting technique

Knowledge of equipment

Determining appropriate amount of weight and number of repetitions

Proper dress and footwear

Weather precautions for outdoor training

6. Introduction to basic muscle information

Anatomical name, anatomical location, relationship between opposing muscles

7. Nutrition

Types of nutrients: carbohydrates, protein, fat, vitamins, minerals, water

Caloric intake/ expenditure, metabolism

Hydration

Diet awareness

Myths

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8. Risk factors associated with inactivity

Cardiovascular disease

Obesity related diseases

Cancers

Joint, bone, muscle problems

Energy levels

9. Consumerism

Media influences

‘Hollywood’ influences

Making informed decisions about equipment, workout programs

10. Avoiding common fitness pitfalls

Set realistic goals

Radical programs don’t work

Spot reducing not possible

Fixating on the scale Stuck in a rut

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Personal Fitness 20L Detailed Modules

MODULE 1: Where Do I Start?

Pre-Exercise Considerations & Personal Goal Setting

1. Medical Status

consult a physician if you: a) are overweight

b) are 35 yrs+

c) have not engaged in recent exercise

d) have an illness or medical condition

consult a physical therapist if you: a) currently have an injury b) previously had a serious injury

2. Goals

weight loss

muscle definition

injury rehabilitation

illness treatment

general health improvement and benefits

reduce stress

improve fitness level or skill for sport or job

social interaction

3. Personal Preferences

prefer to exercise alone or with others

prefer competitive or non-competitive activities

prefer to specialize or cross-train

4. Barriers

personal barriers that discourage individuals from pursuing physical fitness activities such as time, transportation, cost, etc

5. Financial Commitment

determine personal budget and what you are willing/can afford to spend

investigate what facilities, equipment, programs cost

6. Time

how much time is required to perform different types of workouts

determine how much time you are willing/can afford to spend

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MODULE 2: Overcoming Excuses

1. I don’t have time

2. I’ve tried in the past but always failed

3. I can’t afford it

4. I’m too fat or too out of shape

5. I don’t know how or what to do

6. I hate exercising

7. I’m too tired from work/school

8. I’m young so I don’t need to right now

MODULE 3: Components of Fitness

1. Cardiovascular Fitness

definition

purpose

aerobic and anaerobic differences

heart rates (resting, target, max)

2. Muscular Endurance

definition

purpose

weight and repetition ratios

3. Muscular Strength

definition

purpose

weight and repetitions ratios

4. Flexibility

Definition

importance

time per stretch, safety aspsects

5. Body Composition

healthy percentage of body tissue (eg. fat vs muscle mass)

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MODULE 4: Components of a Workout

1. Types of Workout Routines

Circuit, split upper/lower, split front/back, alternating weights/cardio

2. Warm up and Cool down

importance and purpose (review from module 2)

length of time

what to incorporate

design a personalized warm up and cool down routine

3. Flexibility Training

importance and purpose (review from module 2)

major body areas to include

specific exercises

designing a personalized flexibility routine based on fitness goals

4. Muscular Strength and Muscular Endurance Training

difference in training for each (review from module 2)

isometric, isotonic, plyometric

specific exercises for each muscle group

designing a personalized muscular strength and muscular endurance routine based on fitness goals

5. Core Strength Training

importance and purpose

muscles groups to target & specific exercises

innovative equipment (boscu, wobble board, exercise ball)

designing a personalized core strength routine based on fitness goals

6. Cardiovascular Training

importance and purpose (review from module 2)

individualized heart rate calculations (training, max)

designing a personalized cardiovascular routine based on fitness goals

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MODULE 5: Safe Training Methods

1. Safe Lifting Technique

Grips

Straight back

Keep weight close to body

Balance, smooth movement not jerky

Tempo (work phase = fast/powerful return phase = slow/controlled)

joint angles (elbows, knees, low back, shoulders)

work opposing muscles equally

breathing

buddy system

2. Safe Equipment Usage

Fasten plates to bar securely

Return plates, bars, etc to storage area

Sufficient clear space for lifting motion

Adjust seats to fit you

3. Choosing Appropriate Weight and Repetition

Determined by personal fitness goals

Endurance = low weight/high reps *choose a weight can lift 10-12X

Strength = higher weight/low reps *choose a weight can lift 6-8X

4. Appropriate Dress and Footwear

Lightweight, breathable fabrics

Non-restrictive of movement

Proper fitting, supportive athletic shoe

5. Weather Precautions for Outdoor Training

Dress in breathable layers

Head covering for cold or sun

Sufficient shoe grip for slippery conditions

Sunscreen

Sufficient hydration

MODULE 6: Human Muscles

1. Musculature

anatomical names

locations

2. Muscle Relationships

opposing muscle relationships

flexion vs extension

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MODULE 7: Nutrition Considerations

1. Nutrient types and uses with focus on training needs

carbohydrate

protein

fat

vitamins

minerals

water

2. Metabolism

caloric intake, expenditure

3. Hydration

how much

when

types of drinks

4. Eating for performance

when, what

5. Supplements

effectiveness

safety

6. Diets

moderate vs extreme

nutritionally sound

specific to personal goals

7. Myths

breakfast is overrated

skipping meals helps with weight loss

you can eat whatever you want as long as you burn it off

MODULE 8: Risk Factors Associated with Inactivity

1. Increased risk of high blood pressure

2. Increased risk of heart attack and stroke

3. Increase risk of obesity and increased % body fat

4. Increased risk of diabetes

5. Increased risk of osteoporosis

6. Increased % of bad cholesterol

7. Increased risk of some cancers

8. Increased joint and lower back problems

9. Reduced energy and ability to work/play/move

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MODULE 9: Consumerism in Physical Fitness Industry

1. Media influences on body image

Print media (newspaper, magazines)

AV media (TV, radio)

Internet

2. ‘Hollywood’ influences on body image

Fashion industry

Movie stars, athletes, music stars

3. Making informed decisions

Fitness equipment purchases TV advertised products/gadgets Retail products

Workout programs On line Home use AV (DVD) Public facility offerings Health club offerings

MODULE 10: Avoiding Common Fitness Pitfalls

1. Set realistic goals

Too much too soon

‘pie in the sky’ goals

2. Radical programs do not work

Extreme programs especially diets don’t work and can be dangerous

Advertisers make exaggerated claims

Patience required for results

3. Spot reducing is not possible

Fat is generally lost evenly over the body with some personal tendancies

Balanced overall workout program yields best results even for targeted body areas

4. Fixating on the scale

Body fat % more relevant measure than weight

Height –weight ratios not always accurate or realistic

5. Stuck in a rut

Plateau phenomenon

Boredom

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Personal Fitness 30L Outcomes and Indicators Chart

Outcomes Indicators Content & Skills

1. To review personal health status and reflect on personal fitness goals

Students will determine current health status

Students will determine their basic goals

Students will explore their personal preferences & barriers in regards to workouts

Students will determine their financial and time commitment

see Module 1

2. To reflect on personal barriers to personal fitness

Students will understand on what motivates them

Students will reflect on past barriers

Students will make an action plan for their personal fitness program

see Module 2

3. To identify and understand components of fitness

Students will list and explain the components of fitness: cardiovascular fitness, muscular strength, muscular endurance, flexibility and body fat percentage

Students will participate in acquiring personal biometric statistics such as heart rate, blood pressure, body composition, body type, height-weight ratio

see Module 3

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4. To design a personal workout based on specificity for their goal and incorporating workout components

Students will determine type of workout best suited to their goal

Students will plan and perform warmup and cooldown

Students will recognize the importance of flexibility and a variety of methods and exercises to improve flexibility

Students will plan and perform muscular strength and muscular endurance exercises

Students will plan and perform core strength training methods and specific equipment to incorporate into core workout

Students will plan and perform cardiovascular training including calculating target heart rates

see Module 4

5. To review previous knowledge of basic musculature

Students will know anatomical muscle names and locations

Students will understand opposing muscle relationships

see Module 5

6. To review for further understanding of safe training methods

Students will understand safe lifting technique

Students will understand equipment usage

Students will determine appropriate weight and number of repetitions

Students will experience types of workout routines

Students will have proper workout clothing and footwear

Students will know what precautions to take for outdoor training

see Module 6

7. To acquire a fundamental knowledge about nutrition as it relates to the student’s personal fitness goal

Students will list the six main nutrients and understand what each is used for in the body

Students will understand how caloric intake and calorie expenditure affects body weight

Students will understand what metabolism is and how it is affected by physical exercise

Students will understand the importance of fluids and how to maintain hydration

Students will gain awareness and knowledge about dieting

Students will assess and make revisions to their current eating routines in terms of content, preparation, timing

Student will gain knowledge about diet supplements

Students will gain awareness and knowledge about performance enhancing products

see Module 7

8. To understand and experience physical activity –related stress management techniques

Students will participate in yoga

Students will incorporate proper rest and sleep into lifestyle

Students will investigate the benefits of massage therapy & related services

Students will reflect on personal stressors and what is effective to relieve their stress

see Module 8

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9. To become an informed consumer of the physical fitness industry

Students will develop an awareness of media influences

Students will make informed decisions about facilities, personal trainers

Students will know how to access and assess physical fitness resources such as physical therapy, massage therapy, personal trainers, dietetic counseling

Students will understand current trends and their affects in the fitness industry

see Module 9

10. To recognize common fitness pitfalls and how to avoid them

Students will recognize they need realistic fitness goals and that reaching goals takes time

Students will understand they need variety in their workouts

Students will understand that radical fitness programs are ineffective

Students will understand that spot reducing is not possible

Students will understand that specificity of exercise is crucial for desired results

Students will understand that overall fitness is dependent on a balance of interconnected factors

Students will recognize that personal fitness must be a lifestyle not a phase or fad

see Module 10

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Personal Fitness 30L Course Outline *overlay with physical workouts, field trips, guest experts

1. Reviewing personal health status & personal fitness goals

Current health status

Goals

Personal preferences

Barriers

Financial commitment

Time commitment

2. Reflecting on personal barriers

Motivation

Past barriers

Action plan

3. Components of fitness

Cardiovascular

Body fat %

Muscular strength

Muscular endurance

Flexibility

Personal biometric statistics

4. Personal workout specificity and Components of a workout

Training specificity for your goals

Types of workout routines (circuit types, group classes, split)

Warm up and cool down

Flexibility training

Muscular strength and muscular endurance training

Core strength

Cardiovascular training (heart rate)

5. Review of basic muscle information

Anatomical name, anatomical location, relationship between opposing muscles

6. Review of safe training methods

Safe lifting technique

Knowledge of equipment

Determining appropriate amount of weight and number of repetitions

Proper dress and footwear

Weather precautions for outdoor training

21

7. Eating for performance

review of nutrients: carbohydrates, protein, fat, vitamins, minerals, water

Caloric intake/ expenditure, metabolism

Hydration

Eating for performance

Diets

Performance enhancing products (supplements, steroids)

Myths

8. Stress Management through physical activity

Importance of rest (between workouts, sleep)

Yoga

Other related services

Personal stress reflections

9. Consumerism

Media influences on body image

Making informed decisions about fitness facilities, personal trainers

Assessing and accessing other physical fitness resources

Current trends and their effects in the fitness industry

10. Avoiding common fitness pitfalls

Set realistic goals

Radical programs don’t work

Spot reducing not possible

Fixating on the scale

Stuck in a rut

Hanging out instead of working out

Fitness is a fad

22

Personal Fitness 30L Detailed Modules

MODULE 1: Reviewing Your Personal Status and Fitness Goals

1. Medical Status

consult a physician if you: a) are overweight b) are 35 years+ c) have not engaged in recent exercise d) have an existing illness or medical condition

consult a physical therapist if you: c) currently have an injury d) previously had a serious injury

2. Goals

weight loss

muscle definition

injury rehabilitation

illness treatment

general health improvement and benefits

reduce stress

improve fitness level or skill for sport or job

social interaction

3. Personal Preferences

prefer to exercise alone or with others

prefer competitive or non-competitive activities

prefer to specialize or cross-train

4. Barriers

personal barriers that discourage individuals from pursuing physical fitness activities such as time, transportation, cost, etc

5. Financial Commitment

determine personal budget and what you are willing/can afford to spend

investigate what facilities, equipment, programs cost

6. Time

how much time is required to perform different types of workouts

determine how much time you are willing/can afford to spend

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MODULE 2: Reflecting on Personal Barriers to My Fitness Program

1. Motivation

what motivates me

2. Barriers

what factors have prevented me in the past

3. My Action Plan

what steps have I taken to reduce those barriers

have these solutions been successful

what more can I do to ensure I make physical fitness part of my lifestyle as an adult

MODULE 3: Components of Fitness

1. Cardiovascular Fitness

definition

purpose

aerobic and anaerobic differences

heart rates (resting, target, max)

2. Muscular Endurance

definition

purpose

weight and repetition ratios

3. Muscular Strength

definition

purpose

weight and repetitions ratios

4. Flexibility

Definition

importance

time per stretch, safety aspects

5. Body Composition

healthy percentage of body tissue (eg. fat vs muscle mass)

6. Personal Biometric Statistics

height, weight, heart rate, blood pressure, body mass index, body type

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MODULE 4: Personal Workout Specificity & Components

1. Training Specificity for Goals

Determining specific physical needs for your goal/sport/activity/job

Determining specific exercises

Developing personal workout program specifically tailored to your needs

2. Types of Workout Routines

Circuit, split upper/lower, split front/back, alternating weights/cardio

3. Warm up and Cool down

importance and purpose (review from module 2)

length of time

what to incorporate

design a personalized warm up and coo down routine

4. Flexibility Training

importance and purpose (review from module 2)

major body areas to include

specific exercises

designing a personalized flexibility routine based on fitness goals

5. Muscular Strength and Muscular Endurance Training

difference in training for each (review from module 2)

isometric, isotonic, plyometric

specific exercises for each muscle group

designing a personalized muscular strength and muscular endurance routine based on fitness goals

6. Core Strength Training

importance and purpose

muscles groups to target & specific exercises

innovative equipment (bosu, wobble board, stability exercise ball)

designing a personalized core strength routine based on fitness goals

7. Cardiovascular Training

importance and purpose (review from module 2)

individualized heart rate calculations (training, max)

designing a personalized cardiovascular routine based on fitness goals

25

MODULE 5: Safe Training Methods

1. Safe Lifting Technique

Grips

Straight back

Keep weight close to body

Balance, smooth movement not jerky

Tempo (work phase = fast/powerful return phase = slow/controlled)

joint angles (elbows, knees, low back, shoulders) work opposing muscles equally

breathing

buddy system

2. Safe Equipment Usage

Fasten plates to bar securely

Return plates, bars, etc to storage area

Sufficient clear space for lifting motion

Adjust seats to fit you

3. Choosing Appropriate Weight and Repetition

Determined by personal fitness goals

Endurance = low weight/high reps *choose a weight can lift 10-12X

Strength = higher weight/low reps *choose a weight can lift 6-8X

4. Appropriate Dress and Footwear

Lightweight, breathable fabrics

Non-restrictive of movement

Proper fitting, supportive athletic shoe

5. Weather Precautions for Outdoor Training

Dress in breathable layers

Head covering for cold or sun

Sufficient shoe grip for slippery conditions

Sunscreen

Sufficient hydration

MODULE 6: Review of Human Muscles

1. Musculature

anatomical names

locations

2. Muscle Relationships

opposing muscle relationships

flexion vs extension

26

MODULE 7: Eating for Performance

1. Review of nutrient types and uses with focus on training needs

carbohydrate

protein

fat

vitamins

minerals

water

2. Metabolism

caloric intake, expenditure

3. Hydration

how much

when

types of drinks

4. Eating for performance

when, what

5. Performance Enhancing Products

Diet supplements o Purpose, effectiveness, safety concerns

Anabolic steroids o Health risks o Legal issues o Pressures

6. Diets

moderate vs extreme

nutritionally sound

specific to personal goals

7. Myths

breakfast is overrated

skipping meals helps with weight loss

you can eat whatever you want as long as you burn it off

27

MODULE 8: Stress Management Through Physical Activity

1. Importance of proper rest

Rest between workouts

Adequate sleep 2. Yoga

Benefits

Incorporating aspects into personal workout

Where programs and classes are offered

3. Other related services- choosing for your needs

Sport psychology

Life coach

4. Tracking and recording your personal stress levels with and without exercise

Benefits of journals and logs

MODULE 9: Consumerism in Physical Fitness Industry

1. Media influences on body image

Print media

AV media (TV, internet)

‘Hollywood’ influences on body image

2. Making informed decisions

Fitness facilities o What to look for o How to compare between facilities o What questions to ask o What are you personally looking for in a facility

Personal trainers o Qualifications o What questions to ask o Would you benefit from a personal trainer

3. Assessing and accessing other physical fitness resources

Physical therapy

Massage therapy

Dietician counseling

Exercise therapist

4. Current trends in the fitness industry

What are the trends

How do they compare to past trends

Which trends will be long-lasting and why

28

MODULE 10: Avoiding Common Fitness Pitfalls

1. Set realistic goals

Too much too soon

2. Radical programs do not work

Extreme programs especially diets don’t work and can be dangerous

Patience required for results

3. Spot reducing is not possible

Fat is generally lost evenly over the body with some personal tendencies

Balanced overall workout program yields best results even for targeted body areas

4. Fixating on the scale

Body fat % more relevant measure than weight

Height –weight ratios not always accurate or realistic

5. Stuck in a rut

Plateau phenomenon

Boredom

6. Hanging out instead of working out

Cannot sacrifice socializing for exercising

Attention specificity and technique necessary for results

7. Fitness is a fad or phase society is going through

Understand that good health depends on incorporating fitness into your lifestyle

29

Personal Fitness 20L and 30L ASSESSMENT, EVALUATION and COMMUNICATION

Assessment is to collect information on student learning; evaluation is the culminating act of interpreting the information gathered for the purpose of making decisions about students’ learning. Evaluation compares assessment information against criteria based on curriculum outcomes for the purpose of communicating to students, teachers, parents/caregivers, and others about student progress and to make informed decisions about the teaching and learning process.

Assessment and evaluation require thoughtful planning and implementation to support the learning process and to inform teaching. Student assessment in Personal Fitness 20L and 30L will be based on a variety of authentic measures that determine growth of the student based on the curriculum outcomes.

Principles to guide educators when students are assessed and evaluated are:

Students are the key assessment users.

Assessment and evaluation should be planned, continuous activities derived from the curriculum outcomes.

A variety of assessment and evaluation techniques should be used.

These techniques should be communicated to students in advance.

Assessment and evaluation practices should be fair and equitable.

Assessment and evaluation practices should help students by providing encouragement.

The diverse needs of students should be considered when planning assessment and evaluation.

Meaningful and appropriate assessments should related to authentic (real world) tasks and should gather evidence that is triangulated (student products, discussions and observations, etc)

Results should be communicated to students and parents in meaningful ways.

The three purposes of assessment are interrelated. Each type of assessment, systematically implemented, contributes to an overall picture of an individual student’s achievement.

Assessment for learning involves the use of information about student progress to support and improve student learning, inform instructional practices, and:

is teacher-driven for student, teacher, and parent use

occurs throughout the teaching and learning process, using a variety of tools

engages teachers in providing differentiated instruction, feedback to students to enhance their learning, and information to parents in support of learning.

students will understand their progress towards meeting the outcomes through feedback from the teacher

Personal Fitness 20L and 30L will utilize the following as assessment for learning: student- set goals, body

measurements and fitness measurement as tools for students to gage what their starting point is and to monitor their

progress based on their goals. Teacher feedback for learning will include written feedback on assignments and verbal

feedback during conversations/interviews. These conversations and feedback on presentation, assignments, etc will be

used to guide further instruction. For example, if it becomes obvious during conversations or other assessment feedback

that students don’t understand or can’t attain the outcome or lack the prior skills or knowledge required, then this

assessment would guide teacher to go back and reteach the concept.

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Assessment as learning actively involves student reflection on learning, monitoring of her/his own progress, and:

supports students in critically analyzing learning related to curricular outcomes

is student-driven with teacher guidance

occurs throughout the learning process.

Personal Fitness 20L and 30L will utilize a variety of assessments as learning: reflecting on data collected from various measurements, surveys, interviews, self –assessment rubrics, journals, etc to make adjustments to their personal programs to better meet their goals or revise their goals.

Assessment of learning involves teachers’ use of evidence of student learning to make judgements about student achievement and:

provides opportunity to report evidence of achievement related to curricular outcomes

occurs at the end of a learning cycle using a variety of tools

provides the foundation for discussions on placement or promotion.

Personal Fitness 20L and 30L students will show that they have met the course outcomes through interviews, presentations and demonstrations, checklists, anecdotal records. These methods will provide proof, i.e. assessment of learning;

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Personal Fitness 20L and 30L RESOURCES

Print Resources

“Optimizing Strength Training” Kraemer, W. (2007)

“Sports Training” Shepherd, J. (2007)

“Professional Fitness & Lifestyle Consultant” CSEP (1996)

“The Canadian Physical Activity, Fitness & Lifestyle Approach” CSEP (1996)

“The Anatomy of Stretching” Walker, B. (2007)

“Motivating People to be Physically Active” Marcus, B. (2009)

Canada Food Guide

Strength Training: National Strength and Conditioning Association (NSCA) Lee E. Brown, Editor 2007

Websites

Canadian Fitness Education Services Ltd www.canadianfitness.net

Canadian Fitness and Lifestyle Research Institute www.cflri.ca

Exercise Directory and Instructions www.exrx.net/Lists/Directory.html

www.sportsinjuryclinic.net/rehabilitation-exercises/free-weights-exercises

www.thetrainingstationinc.com/exercises.html

http://www.mayoclinic.org/healthy-living/fitness/in-depth/fitness/art-20046433

http://www.sport-fitness-advisor.com/physical-fitness-tests.html

Experiential and Resource Learning Aids

Community fitness and health clubs/gyms

Experts from fitness and health fields (exercise therapists, personal trainers, dieticians, life coaches, sports

psychologists)